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Comparing Nutrients in 300 calories Enriched Wheat FlourVS Enriched Bleached 9% Protein White Wheat Flour

Weight per 300 calories

Enriched Wheat Flour
82.4g
Enriched Bleached 9% Protein White Wheat Flour
81.7g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Enriched Wheat Flour or Enriched Bleached 9% Protein White Wheat Flour?

Macros Ratio

Protein Fat Carbs

Enriched Wheat Flour
12%
2%
86%
Enriched Bleached 9% Protein White Wheat Flour
10%
4%
86%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.83%0.81g
Fat
1.2%1.17g
0.81 gvs1.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.4%0.13g
Saturated Fat
0.87%0.28g
0.13 gvs0.28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.13%0.018g
Omega 3
0.87%0.014g
0.018 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.9%0.32g
Omega 6
2.8%0.48g
0.32 gvs0.48 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48.4%63g
Carbohydrate
48.6%63.2g
63 gvs63.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.31%0.22g
Sugars
0.61%0.44g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.22 gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.034%0.025g
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvs0.025 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.025g
NA gvs0.025 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.21g
NA gvs0.21 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.86%2.23g
Fiber
NA
2.23 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.2%8.5g
Protein
13%7.27g
8.5 gvs7.27 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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54%0.65mg
Vitamin B1
50%0.6mg
Thiamine
0.65 mgvs0.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.3%0.41mg
Vitamin B2
28%0.36mg
Riboflavin
0.41 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30.4%4.87mg
Vitamin B3
30.4%4.87mg
Niacin, nicotinic acid, niacinamide
4.87 mgvs4.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
7.2%0.36mg
Vitamin B5
3.06%0.15mg
Pantothenic acid
0.36 mgvs0.15 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.8%0.036mg
Vitamin B6
2.33%0.03mg
Pyridoxine
0.036 mgvs0.03 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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37.7%151μg
Vitamin B9
34.7%139μg
Folates and Folic Acid
151 μgvs139 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.26%0.19mg
Vitamin E
0.27%0.041mg
Tocopherols and Tocotrienols
0.19 mgvs0.041 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.21%0.25μg
Vitamin K
0.2%0.25μg
Phytomenadione or phylloquinone
0.25 μgvs0.25 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.24%12.4mg
Calcium
1.63%16.3mg
12.4 mgvs16.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13%0.12mg
Copper
15%0.13mg
0.12 mgvs0.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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48%3.82mg
Iron
51.7%4.14mg
3.82 mgvs4.14 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.3%18mg
Magnesium
3.9%16.3mg
18 mgvs16.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24.4%0.56mg
Manganese
22.3%0.51mg
0.56 mgvs0.51 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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50.7%23μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
23 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.7%89mg
Phosphorus
9.93%69.5mg
89 mgvs69.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.6%88mg
Potassium
3.15%107mg
88 mgvs107 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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50.8%28μg
Selenium
17%9.3μg
28 μgvs9.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.11%1.65mg
Sodium
0.11%1.63mg
1.65 mgvs1.63 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.24%0.58mg
Zinc
7%0.77mg
0.58 mgvs0.77 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.27%9.82g
Water
0.26%9.7g
9.82 gvs9.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Enriched Wheat Flour vs Enriched Bleached 9% Protein White Wheat Flour:
Comparing minerals per 300 calories for Enriched Wheat Flour vs Enriched Bleached 9% Protein White Wheat Flour:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: